a little help?

[sarat]

I fluxuate through periods of dieting and exercising, i will do it for awhile then ill eat tons and not exercise for weeks. I want to lose 10lbs asap. I have a really big sweet tooth but other then chocolate binges I eat really healthily!! I have a gym membership but I dont know what kind of things to do and how much. Can someone give me some pointers or schedules for me to do? I will really only exercise if I have a plan. i also need some pointers on eating and how to maintain so i dont get big cravings or sugar-lows when i might binge.
thanks you girls are soo knowledgable!

 

[undercover_laur]

hi, firstly theses cycles of exercisig and binging are very unhealthy for you! carve out 3 sessions a week for exercise in you schedule. make sure you stick to it too, the exercise doesnt have to be long but it needs to be consistant. try doing 30mins on a piece of cardio equiptment such as the bike.also ask the personal trainers in teh gym if you have any problems,thats what tehy are there for!! you should book a gym induction where all teh equiptment is explained and you are shown how to use it(gyms usually offer this free but its worth paying for).

look at what you are eating( post up what you ate for the last 3 days and ill help you) and see how much sugar you are intaking. try to limit sugar for a week or two and you wont crave it so much after that. also have plums, blueberries raisins and other sweet fruit to combat teh sugar low.

the main thing is you need to stay focused. the first month will be hard as its different but after that it will become so easy(especially once you see results!). aim to lose the 10lbs in the first month of a new diet dont try to lose it anyfaster as it wont work in the long run

 

[Trainer Lynn]

sarat, I understand what you're saying, but the problem I see is with this line: "I want to lose 10lbs asap."

undercover_laur provided some good information. I suggest you take a look at your overall goals and then create a plan (including nutrition and fitness) that will help you achieve your goals.

exercises and information. It may help you get started in the right direction. In addition to that, here are 5 tips to I have found very helpful...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.